What is Sirsasana?


Sirsha’ means ‘head’ and ‘asana’ means ‘posture’, so Sirsasana is an asana done on the head.

Pronounced as: Shir-sa-asa-na

The Sirsasana or Headstand Pose is the king of all asanas as it is a pose that involves balance on the head/crown. It is an advanced yoga asana that must be attempted under the guidance of a yoga instructor. This asana is very popular due to its multiple health benefits. It speeds up blood circulation and ensures the brain receives sufficient, well-oxygenated blood.

How to do Sirsasana:

  1. Tuck your t-shirt in your track pants as it doesn’t trouble you while you go upside down.
  2. If you are wearing glasses, rings, bangles or a watch, remove them before starting the asana. Keep them far away from the mat so that you do not fall on any of them in case you lose balance. Do keep your pets away.
  3. Sit in Vajrasana, and bend forward with folded forearms resting on the ground with interlocked fingers.
  4. The head and the hands are on the floor and form a triangle.
  5. Place the crown of the head between the interlocked fingers.
  6. Slowly balance the head on the fingers.
  7. Lift the knees and glutes off the floor and straighten them.
  8. Slowly walk the feet towards the trunk.
  9. Now, prepare to lift yourself off the floor – bend the knees, keep the heels near the buttocks, and slowly straighten the hips so that the thighs are perpendicular to the floor.
  10. Slowly straighten the knees and the calves till the entire body is vertical – one straight line with the feet relaxed.
  11. Balance the body and maintain this position for a few seconds or as long as you are comfortable. Advanced yoga practitioners may start with a minute and then go up to at least five minutes. 
  12. Focus your attention on the breath and the head region.
  13. While coming back, follow the steps in reverse order.
  14. Slowly fold the legs and bring the thighs back to the perpendicular position.
  15. Slowly drop the legs to the ground.
  16. To regain balance from the inverted position, sit in Shishuasana (Child Pose) for some time. 
  17. Release the hand position, and sit in Vajrasana
  18. Rest for a few minutes in Savasana (Corpse Pose).

Sirsasana: Video

Sirsasana for Beginners: A Guide

You can prepare your body for this inverted pose with Dolphin plank or Makara adho mukha svanasana, High plank or Phalakasana, Downward facing dog or Adho Mukha Svanasana, One-legged headstand or Eka Pada Sirsasana and Headstand against the wall.

If you have just started doing yoga, it is imperative that you take note of these tips: 

  • Ensure you have a trained yoga teacher near you when you perform the Sirsasana.
  • Balancing postures are best done near a wall or support for stability. Again, the best security is a yoga instructor.
  • Keep comfortable support for your head – a cushion or a blanket.
  • After Step 8 above, lift your legs off the floor one by one. Also, descend similarly – one leg at a time. 
  • Maintain the pose for a few seconds only at first, and slowly build your stamina and work your way up, keeping your comfort level in mind.

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Benefits of Sirsasana

  • Awakens the attention
  • Siddha-asana helps to establish an equilibrium throughout the body/mind.
  • Helps cultivate concentration. When concentration is highly focused and  undistracted, meditation follows. 

Yoga is a continuous process. So keep practicing! The deeper you go into your yoga practice, the more profound its positive effects are. Enjoy practicing Sirsasana and master its steps for maximum benefits!

Yoga brings several health benefits that develop the body and mind but is not a substitute for medicine. Do learn the asanas under the supervision of a trained Sri Sri Yoga teacher after consulting a doctor if you have a medical condition. 

Would you like to experience the benefits of yoga for yourself? You can join the Sri Sri Yoga program here.